Door Row

General And Specifics

• make sure that the door (no glass) and the anchorage are solid enough to carry your body weight
• if not, try other rowing exercises
• furthermore, the ground should not be smooth or work out with shoes on (or barefooted)

Starting Position

• open the door you want to use for your back workout
• grasp the door knobs with your hands
• place the feet beside the door on the ground
• bend the legs a little and lean back until you arms are stretched out
• make sure, that your back is straightened

Correct Execution

• bend your arms and pull yourself to the door
• the shoulder blades move towards each other
• the legs remain bent during the exercise, the movement only comes from your arms
• if your chest touches the door, you have reached the final position
• bring the body back into the starting position and pull yourself to the door several times

tip for the workout

• if this is too uncomfortable for you, wrap a towel around the door handle and grasp it with the hands
• depending on position and angle of your legs you can impede or ease the back workout
• place your feet closer to the middle of the door and angle the knees 90 degrees makes it tough
• if you place the feet in front of the door and almost stretch out the legs completely, it is easiest to do